We followed Dr. Dragoș Cîrneci, a renowned neuroscientist, in several podcasts that give us an updated perspective on our brain.
I was particularly interested in his statements about the brain’s function as a prediction machine. As Dr. Cîrneci points out, our brains are constantly busy anticipating the future, using past experiences to make predictions about what is going to happen. This ability is essential for survival, allowing us to adapt and react quickly to our environment.
However, when our predictions are negative or when we face uncertainty, this function can become a source of stress. The brain tries to fill in the information gaps, often projecting pessimistic scenarios that can lead to anxiety and inner tension.
To process these predictions, the brain uses a neural network called the Default Mode Network (DMN). This network is active when our mind is at rest and we are thinking about ourselves, the past or the future. The DMN is involved in processes such as self-reflection, planning and understanding other people’s perspectives.
Research has shown that the DMN is overactive in people suffering from depression and anxiety. This hyperactivity correlates with rumination, i.e. the tendency to have repetitive negative thoughts that exacerbate psychological distress. Excessive DMN activity may thus contribute to self-generated stress by amplifying worries about the future and the perception of one’s own limitations.
Every thought is accompanied by an emotion, and thoughts and emotions are closely interconnected in our brains. When we have a thought, it can trigger an emotional reaction, and emotions, in turn, can influence our thinking patterns.
For example, the thought of an important presentation can generate anxiety, while the memory of a happy moment can bring joy. This constant interaction is key to how we perceive and react to the world around us.
Dr. Lisa Feldman Barrett, an influential figure in the study of emotions, proposes the theory that emotions are not universal and innate, but are constructed by the brain based on individual experiences and cultural context. According to this theory, emotions are the result of a process of prediction, in which the brain uses prior information to interpret and respond to stimuli.
This means that the way we perceive and experience emotions can be influenced and altered by awareness and reframing our thoughts.
In the context of self-generated stress, if we are able to identify and change negative thinking patterns, we can directly influence the associated emotions and therefore the level of stress experienced.
The ancients had similar revelations!
The Stoic philosopher Seneca observed that“we often suffer more in imagination than in reality“. He emphasized that foresight is a “divine gift“, but that people often turn this ability into a source of anxiety by worrying excessively about the future and possible negative events.
Seneca suggests practical solutions to take your worries away:
- Monitoring thoughts and emotions: By being aware of the thoughts that cause us discomfort, we can intervene before they escalate into anxiety.
- Rational Belief Analysis: Identifying and critically examining erroneous beliefs or faulty judgments that underlie anxiety can help us to dismantle them and reduce the associated distress.
More recently, Albert Ellis, one of the founders of cognitive-behavioral therapy (CBT), influenced by Stoic philosophy, developed the ABC Theory of Emotions, which explains how our perceptions influence emotional reactions:
- A (Activating Event): the triggering event.
- B (Beliefs): Our beliefs or interpretations about the event.
- C (Consequences): emotional and behavioral consequences.
According to this model, it is not the event itself that causes us distress, but our beliefs about it. By changing the way we interpret events, we can change our emotional and behavioral responses, reducing self-generated stress.
Consequently, self-generated stress is often the result of the way our brains anticipate and interpret the future. Understanding the neuropsychological mechanisms involved and applying strategies to manage thoughts and emotions helps us to reduce the negative impact of stress on our lives.
It is essential to recognize that many of our worries are created by our minds and that we have the power to influence them. As both ancient philosophers and modern psychologists have observed, change begins with awareness and reinterpretation of our thoughts.
Mark Twain concluded brilliantly when he said:
“I’m an old man who’s been through a lot of trouble, most of which never happened.”
What are you thinking about right now?
Focus on a few clearer thoughts and write them down. How many are negative and how many are positive?
What is your conclusion?
Can you change your perspective?
A day with smiles, no self-generated stress!
Claudiu
